0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-45:00 Workout

45:00-50:00 Transition to Bike Challenge

50:00-55:00 Challenge

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

3 Wall Walks

10 Squat Jumps

10 Ring Rows

Workout:

Hero WOD “Falkel”

AMRAP 25:

8 Handstand Push-ups

8 Box Jumps @24/20”

1 Rope Climb

*Pace: First workout of 2024, have some fun with it!

Beginner: Partner and/or Double DB Push Press @25/15, 16/12”, 8 MB Slams

Scaled: Partner and/or Double DB Push Press @35/20, 20/16”, 8 MB Slams @35/20

*if partnering, alternate movements

Challenge:

Max Assault Bike Calories in 30seconds

*FULL.SEND.